Into the sunset. Dillingham '11.

Monday, March 19, 2012

2012 Pan BJJ workouts: 2/27-3/19

Pretty much just gonna post my diet and my training. I have been writing down everything BJJ related too, but can't be bothered to write down each technique I've been drilling. These next couple posts are more for me than anything; gonna be much easier in the five years to come check my blog history than to dig around for a ripped up spiral notebook.

Fitness:
From New Years until the middle of February, I was on a pretty good lifting routine. Lots of the compound lifts (deadlifts, squats, bench press, pulls, power cleans, standing press). Gained quite a bit of weight on these lifts; I mention the specific numbers in one of my previous blogs. Starting when I got back to Sydney, I began a conditioning crack, getting ready for the Pans. I also knew I had to drop a couple pounds by the tournament. 10 pounds, actually.

My conditioning has been comprised of lots of rowing, high intensity interval training, and lots of muscular endurance workouts. The first two weeks I was doing two-a-day workouts; medium intensity, high volume. After that phase, I began upping the intensity and decreasing the volume.

Monday, February 27th: 
AM:

Warm-up: 15 min row @ 2:10 pace
-----2 min rest-----
Row: 5x150m @ 90% effort (w/ one minute rest intervals)
-----5 min rest-----
Repeat
-----10 min rest-----
Drill: 10 rounds; 10 hip escape, 10 sit out, 10 forward/backward crawl

PM:
Warm-up: 15 min run to gym

AMRAP 10: 9 rounds + 5 l/r KB swings
 -10 KB swings (each side), 30 single unders

Tuesday, February 28th:
AM:
Warm-up: 15 min row @ 2:10 pace

AMRAP 12: 10 rounds
 -Sandbag (44 kg) to shoulder (2 each side), 6 clapping push-ups, lunge (10 L/10 R)

PM:
AMRAP 10: 9 rounds + 10 H2H
 -10 H2H swing, 10 figure 8

Wednesday, February 29th:
Rest day. Much needed.

Thursday, March 1st: 
Warm-up: 15 min row @ 2:10 pace, 20 strict pull-ups

Hill sprints:
 -10x50m intervals (w/ 30 sec rest between each interval)
-----10 minute rest-----
 -10x50m intervals
-----5 minute rest-----

5 rounds: 3:50 @ 60 kg w rest included
 -3 clean pull, 3 hang power clean, 3 push press (30 seconds rest after each round)

Friday, March 2nd:
Warm-up: 15 min row @ 2:10 pace, 20 strict pull-ups

10x2 minute sandbag (44 kg) rounds: ~6-10 slams per 2 min. round
 -pick up, throw down, sprawl to side control, move to north/south position, move to opposite side control, knee on belly, repeat (one minute rest between rounds)

PM:
BJJ.

Saturday, March 3rd: 
Rest/BJJ.

Sunday, March 4th:
Rest.

Monday, March 5th:
AM:


Warm-up: 12 min row @ 2:05 pace

Row: 4x150m @ 95%
-----5 minute rest-----
Repeat

PM:
AMRAP 8: 4 rounds @ 24 kg kettlebell
 -10 two-hand KB swing, 5 one-hand KB swing (each side), 5 clean KB (each side), 5 thruster KB (each side)

BJJ class later.

Tuesday, March 6th:
AM:

Warm-up: 12 min row @ 2:05 pace

5x3 minute rounds:
 -pick up sandbag, throw as far as possible, run to it, burpee, repeat. (2.5 minute rest between rounds)

PM:
4 km light run

Wednesday, March 7th:
Rest/BJJ.

Thursday, March 8th:
Warm-up: 12 min row @ 2:05

Hill sprints: 50 meters w/ 30 sec rest
 -8x50m
-----10 minute rest-----
 -8x50m

WOD: 62.5 kg (30 seconds rest between each round)
 -5 rounds of; 3 power clean, 3 front squat, 3 push press

Friday, March 9th:
Was supposed to do workout below, but was feeling overtrained and took a rest day. Well.... BJJ too.
Warm-up: 12 min row @ 2:05

6x3 min rounds of sandbag grappling workout (mentioned above, on Friday, March 2nd)

Saturday, March 10th: 
Rest.

Sunday, March 11th: 
Rest.

Monday, March 12th:
BJJ in the morning.

Warm-up: 12 min row @ 1:55 pace

Squat: 140 kg x 3
Pull-up: 7.5 kg x3x10

Hill-sprints:
 -15x60m (w/ 30 sec rest intervals)

Tuesday, March 13th: 
Warm-up: 12 min row @ 1:55

Power clean: 95 kg x6x2 (w/ 1 minute rest between sets)

Barbell complex: 5 rounds with a 5 kg gain each round, and 5 minutes between rounds. No letting go of the bar.
 -8 Romanian deadlifts, 8 hang power clean, 8 front squat, 8 push press, 8 back squat, 8 good-mornings:
   -started with 37.5 kg, ended at 57.5 kg

Wednesday, March 14th:
Rest/BJJ.

Thursday, March 15th:
Warm-up: 12 min row @ 1:55

Press: 70 kg x 3
Dips (4 count: 2s down, 2s up): 3x10 @ BW

WODx2: 2:24, 5 minute rest, 2:19
12-9-6: 24 kg KB swing, squat, pull-up
-----5 minute rest-----
4x: 50 ft. bear crawl, 25 sit-ups

Friday, March 16th: 
Warm-up: 12 min row @ 1:55

Power clean: 100 kg x6x2
Deadlift: 150 kg x 3

For time:
1000 m row: 3:35
-----5 minute rest-----
750 m row: 2:29
-----5 minute rest-----
500 m row: 1:39

PM:
BJJ.

Saturday, March 17th:
Rest/BJJ.

Sunday, March 18th:
Rest.

Monday, March 19th:
AM:
BJJ

PM:
Warm-up: Row 1k easy

Row: 2k @ 7:07

Barbell complex: 5 rounds with these weights: 40 kg, 50 kg, 55 kg, 60 kg, 65 kg. 5 minutes between rounds. No letting go of the bar. 
 -8 Romanian deadlifts, 8 hang power clean, 8 front squat, 8 push press, 8 back squat, 8 good-mornings: 

5 rounds: 25 sit-ups, 10 back extensions

Tuesday, March 20th:
Rest. A bit of a a sore throat has been annoying me since Saturday.

Wednesday, March 20th:
Rest. Flying home to California. 
   















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